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Tofu vs. Pickled cucumber — In-Depth Nutrition Comparison

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How are tofu and pickled cucumber different?

  • Tofu is richer in iron, calcium, manganese, selenium, copper, phosphorus, zinc, and vitamin B1, while pickled cucumber is higher in vitamin K.
  • Tofu covers your daily need for iron, 62% more than pickled cucumber.
  • Tofu is lower in sodium.
  • Pickled cucumber has a higher glycemic index (32) than tofu (15).

Tofu, raw, regular, prepared with calcium sulfate and Pickles, cucumber, sour types were used in this article.

Infographic

Tofu vs Pickled cucumber infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 0% 2% 15% 28% 0.55% 6% 158% 1.4% 0%
Contains more MagnesiumMagnesium +650%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +426.1%
Contains more IronIron +1240%
Contains more CopperCopper +127.1%
Contains more ZincZinc +3900%
Contains more PhosphorusPhosphorus +592.9%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +5400%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 3.3% 1.8% 0% 0% 2.3% 0% 2.3% 2.1% 0% 118% 0.75% 2%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +420%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +78.9%
Contains more Vitamin B6Vitamin B6 +422.2%
Contains more FolateFolate +1400%
Contains more CholineCholine +700%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin KVitamin K +1858.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
2% 94% 3%
Protein: 0.33 g
Fats: 0.2 g
Carbs: 2.26 g
Water: 94.08 g
Other: 3.13 g
Contains more ProteinProtein +2348.5%
Contains more FatsFats +2290%
Contains more CarbsCarbs +20.9%
Contains more WaterWater +11.3%
Contains more OtherOther +334.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
38% 2% 60%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.081 g
Contains more Mono. FatMonounsaturated fat +35100%
Contains more Poly. FatPolyunsaturated fat +3232.1%
Contains less Sat. FatSaturated fat -92.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Pickled cucumber
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Pickled cucumber DV% diff.
Iron 5.36mg 0.4mg 62%
Sodium 7mg 1208mg 52%
Vitamin K 2.4µg 47µg 37%
Calcium 350mg 0mg 35%
Manganese 0.605mg 0.011mg 26%
Polyunsaturated fat 2.699g 0.081g 17%
Selenium 8.9µg 0µg 16%
Protein 8.08g 0.33g 16%
Copper 0.193mg 0.085mg 12%
Phosphorus 97mg 14mg 12%
Zinc 0.8mg 0.02mg 7%
Vitamin B1 0.081mg 0mg 7%
Fats 4.78g 0.2g 7%
Magnesium 30mg 4mg 6%
Choline 28.8mg 3.6mg 5%
Fiber 0.3g 1.2g 4%
Folate 15µg 1µg 4%
Saturated fat 0.691g 0.052g 3%
Monounsaturated fat 1.056g 0.003g 3%
Vitamin B6 0.047mg 0.009mg 3%
Calories 76kcal 11kcal 3%
Vitamin B2 0.052mg 0.01mg 3%
Potassium 121mg 23mg 3%
Vitamin B3 0.195mg 0mg 1%
Vitamin C 0.1mg 1mg 1%
Vitamin A 10µg 1%
Vitamin E 0.01mg 0.09mg 1%
Vitamin B5 0.068mg 0.038mg 1%
Carbs 1.87g 2.26g 0%
Net carbs 1.57g 1.06g N/A
Sugar 0.62g 1.06g N/A
Tryptophan 0.12mg 0.003mg 0%
Threonine 0.402mg 0.009mg 0%
Isoleucine 0.435mg 0.01mg 0%
Leucine 0.713mg 0.014mg 0%
Lysine 0.452mg 0.014mg 0%
Methionine 0.108mg 0.003mg 0%
Phenylalanine 0.428mg 0.009mg 0%
Valine 0.446mg 0.011mg 0%
Histidine 0.221mg 0.005mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Pickled cucumber
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
Tofu
10%
Pickled cucumber
Minerals Daily Need Coverage Score
59%
Tofu
21%
Pickled cucumber

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.44g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 1201mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 17)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.4)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Saturated fat?
Pickled cucumber
Pickled cucumber is lower in Saturated fat (difference - 0.639g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Pickled cucumber - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169379/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.